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Cooking for a Healthy Future! Cooking for a healthy future! COOKING FOR A HEALTHY FUTURE! FİZZÜNK AZ EGÉSZSÉGESEBB JÖV İÉRT! EDITOR: Emilian SAHLEANU Szeged, 2014 Cooking for a healthy future! The book was supported by Culture and Health Knowledge Integration into the Vocational Education of Food and Beverage /EN-2012-Leo-PA-6127/ Leonardo da Vinci Program Partnership Project PUBLISHER: Gábor KESZTHELYI-SZABÓ dean of Faculty of Engineering PUBLISHER’S READER: Lisa SCALLY AUTHORS: Ozlem AFACAN József GÁL Hümeyra AK Cigdem GULER Merve AKÇEKEN Edina LENDVAI Aysun Sahin AKSU Monica LEPCALIUC Yasemin ALGUL Ozden OZTAS Tomasz BIESZKE Ágota PANYOR Mick van BOCHOVE Mirela PÂRGHIE Waldemar BUDZISZ Éva PÓSFAI Tugba CIFTCI Melania RADU Nedret CIZMECI Jaroslaw RUSAK Hamide ÇINAR Emilian SAHLEANU Mihaela DARIE Lisa SCALLY Oylum DE ĞIRMEN Konca YLDIZ Hilal ENGÜR Cansu YOKUS TECHNICAL EDITOR: Tímea NÉMETH UNIVERSITY OF SZEGED FACULTY OF ENGINEERING H-6724 Szeged, Mars tér 7. Phone: +36-62-546-000 ISBN 978-963-306-296-8 Cooking for a healthy future! INTRODUCTION Dear readers, As the food and beverage department we would like to present some traditional dishes that represent our culture and also that of some other European countries’ culture. We also aim to make our communities more aware of how to manage health 5and nutrition. In the first part of the book – which is related to traditional cuisine - we will introduce recipes that are prepared on special days of each of the countries involved in the project. In the second part we will deal with information concerning health and nutrition. In the third section we will try to transform some traditional dishes into more attractive form and / or prepare some kind of fast food using healthier ingredients and cooking methods. Finally we will investigate the most common health conditions and how a healthy diet can help the treatment of these. This book is the product of our project which is titled Integration of Culture and Health Knowledge into the Vocational Education of Food and Beverage and funded by European Commission for Education and Youth Programme / National Agency through Lifelong Learning Programme - Ldv- School Partnership. Our project partners are below: 1. Tuzla IMKB Kız Teknik ve Meslek Lisesi – Istanbul / Turkey 2. Szegedi Tudományegyetem Mérnöki Kar – Szeged / Hungary 3. Colegiul Tehnic de Industrie Alimentar ă – Suceava / Romania 4. Ö ğretmen Sıdıka Avar Kız Teknik ve Meslek Lisesi – Elazı ğ / Turkey 5. Stichting ROC Midden Nederland – Utrecht / Netherlands 6. Zespol Szkol nr 1 im. Jana Pawła II – Władysławowo / Poland 7. Gower College – Swansea / Wales We appreciate the contribution that the students and teachers of all partner countries have made during the 2 year project. Editor Cooking for a healthy future! CONTENTS Introduction …………………………………………………………………………………… 3 1. Traditional recipes of today’s kitchen ………………………………………………… 5 1.1. Turkish traditional recipes – Istanbul area…………………………………..……………… 5 1.2. Hungarian traditional recipes……………………………………………………..………….. 7 1.3. Romanian traditional recipes……………………………………………..………………….. 11 1.4. Turkish traditional recipes – Elazig area ……………..…………………………………….. 14 1.5. Dutch traditional recipes…………………………………..………………………………….. 17 1.6. Polish traditional recipes……………………………………..……………………………..... 22 1.7. Welsh traditional recipes…………………………………………..………………………..... 24 2. Food today and its influence on health …………………………..……………….. 25 2.1. General information about healthy food……………………………………..……………… 25 2.2. Fast food and its effects on health…………………………………………..………………. 27 2.3. Influence of advertising on choosing and consuming food………………..……………… 29 2.4. Raw ingredients and methods of processing food………………………….……………… 30 2.5. Guideline daily amounts……………………………………………………………..……….. 36 3. Dishes with a healthier twist …………………………………………..…………….. 37 3.1. Turkish recipes – Istanbul area with a healthier twist……………………………..………. 37 3.2. Hungarian recipes with a healthier twist ……………………………………………………. 38 3.3. Romanian recipes with a healthier twist ………………………………………..………….. 40 3.4. Turkish recipes – Elazig area with a healthier twist ……………………….……………… 42 3.5. Dutch recipes with a healthier twist ……………………………………………….………... 45 3.6. Polish recipes with a healthier twist ………………………………………………..……….. 46 3.7. Welsh recipes with a healthier twist ……………………………………………..………….. 47 4. Food for teenagers with special dietary requirements …………………..……. 49 4.1. Diet tips for people with high blood cholesterol …………………….……………….…….. 49 4.2. Diet tips for a healthy heart…….. …………………………………………………………… 53 4.3. Type 2 diabetes mellitus in European Youth …………………………………….………… 54 4.4. Dietary requirements for people with high blood pressure (hypertension) …………...… 56 4.5. Diet and lifestyle in obesity ……………………………………………………………...…… 59 4.6. Turkish recipes for teenagers with particular illnesses – Istanbul area ……………….... 60 4.7. Hungarian recipes for teenagers with particular illnesses ……………………………..…. 63 5. International project team ……………………………………………………………..…. 63 Cooking for a healthy future! 1 TRADITIONAL RECIPES OF TODAY’S KITCHEN 1.1. TURKISH TRADITIONAL RECIPES – ISTANBUL AREA Nedret Cizmeci Tugba Ciftci Cigdem Guler Hümeyra Ak Istanbul, Turkey KAND ĐL S ĐMĐDĐ Kandil Simidi is made especially on religious days of which there are five according to the Islamic calendar. These five days have important meaning for Muslims because holy events took place on these days in Islamic history. The word KAND ĐL means oil lamp in Turkish. It is also the name given to the five religious days because oil lamps were lit on the minarets of mosques starting from the reign of Sultan Selim II during the Ottoman Empire. Simid is the name of the baked dough which is widely consumed by Turkish people especially with tea. Ingredients • 10 gr of baking powder • 2 tbsp vinegar • ½ glass of yoghurt • 100g butter • 2 yolks • 1 ½ tbsp sugar • 1 dessert spoon of salt • ½ cup of olive oil • 2 dessert spoons of mahlep (herbal aromatic spice) • Flour as the dough needs On the top • 1 egg white • sesame seeds Preparation Put the yolks into a mixing bowl. Next add the butter (it should be room temperature), olive oil, yoghurt, mahlep, salt, sugar and vinegar one by one. Add the flour gradually and knead 5 Cooking for a healthy future! until soft. Take little pieces from the dough and make savoury roll shapes (as it is in the picture). First dip them into egg white and then sesame. Put them onto a lightly greased oven tray. Bake them at 190 0C/ G as 5. Serve when cool. ASHURE/ NOAH’S PUDDING Ashura is the name of the day which is commemorated by Muslims on the tenth day (Muharram) on the Islamic calendar. Ashura means the tenth in Arabic and Muharram is a holy month because of the many important events that took place in it, therefore Turkish people used to make Ashura dessert and hand it out to their neighbours during this month to acquire merit in God’s sight. One of these events is the day when prophet Noah and his group escaped death after the flood and settled on land and started to make ashure, a dessert made from the basic ingredients left such as rice, wheat, sugar, chickpeas, dry beans, etc. Ingredients • 1 cup wheat • 1 cup rice • 1 cup chickpeas • 1 cup navy & northern beans • 100g dried apricots • Figs ( Diced into small pieces and soaked in water to be softer ) • Poppy seed • Sesame • Black seed • 1 tbsp butter • 1 cup milk • 1 tbsp honey • 1 pinch salt • 1 orange peel ( Diced into cubes and boiled in water ,strain the water because it has a bitter taste ) • Half a grated lemon peel • 5 cups sugar • Other options may include but is not limited to: • Almonds, peanuts, apple, orange, pear, raisins, prune, any dried or fresh fruit as desired Topping Walnuts, pistachios, peanuts, sesame, coconut, almonds, pomegranate also cinnamon, hazelnuts Preparation One night before: (Soak wheat in water before if possible) Boil wheat in a big pan with 5 cups of water for about 10 minutes on high heat. (It will absorb the water and get soft in the morning) The day you cook: Add 4 cups of water to the precooked wheat and let it boil. At each step stir continuously, do not let it stick to the bottom, then add the chick peas, dry beans and 6 Cooking for a healthy future! precooked rice. Add the dry fruits and seeds. Add milk, salt and sugar and boil for another 10-15 minutes. Serve with toppings, decorate and enjoy! It will get thicker as it cools down so you may add boiled water as needed while cooking. You can add more or less water and sugar depending on your preference. 7 Cooking for a healthy future! 1.2. HUNGARIAN TRADITIONAL RECIPES Jozsef Gal Edina Lendvai Szeged, Hungary GOULASH SOUP Many literature sources agree that goulash soup, and the lives of shepherds have been linked for centuries. Shepherds enjoyed cooking for themselves. The metal container used on the fire was the only cooking utensil. Bread, bacon and spices were brought with them, and the meat was given to them. Until the 1790s this was probably beef, especially where the Hungarian grey cattle pastures were. It was eaten without any side dishes (e.g. potatoes or noodles) just with bread or nothing at all. Cattle breeding assured incomes to different social layers, which directly affected the shepherds (land owners, their representatives, merchants and rich peasants). People soon became familiar with this easy to make, but delicious food. Due to the extremely high price of beef this could not be the shepherds’ daily food. It is not considered a typical dish of steppe (called ‘puszta’) food, but rather city food (Budapest, Vienna). Restaurants started making this type of dish in the second half of the nineteenth century. Nowadays, goulash is a common meal of Hungarian families, it is eaten on national occasions (e.g. Christmas, Easter), and also in the summer, at the feast of St. Stephen as well. Ingredients 400 g beef or pork shank 20mm cubed, 1-2 onions minced, 1 spoonful oil (15 g), 1 spoonful paprika powder (20 g), 1 clove of garlic, 1 teaspoon (10 g) of caraway seeds and black pepper, salt, 1-3 bay leaf, 1-2 carrots diced, 1 Hungarian green pepper chopped, 2 tomatoes chopped, celery leaf, parsley chopped, 1 parsnip diced, 2 potatoes cubed.
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